7/11-7/15

7/11 - morning bodystep class (intervals)
12:30 lift: incline db press: 40/8 40/8 45/8 50/8 55/8
flat bar: 95/10 105/10 115/8
chest dips: 9-9-6
rack push ups: 15-10 (wow- that was pathetic - are they supposed to be harder than normal push ups?)
tri press: 42.5/10 47.5/10 52.5/9 57.5/6
db ext. 15/12 17.5/12 20/10
1-arm underhand: 17.5/8 12.5/12

7/12 - steady state only

7/13 - steady state in morning, lift in evening AFTER bodypump class **it became clear quite quickly that I didn't have much left to give for this lift!
wide lat pull: 85/8 95/8 105/8 100/8 (made a mistake changing weights) 120/7
deads: 185/8 205/8 205/8 225/1 - had nothing left
bench row: 45/10 50/10 55/10
seated row: 110/12 120/12 130/8
lying leg curl: 85/10 95/10 105/10 115/6
single leg curl: 17.5/12 22.5/12 27.5/12

7/14 - morning bodystep class (intervals), evening lift (felt weak)
seated bar press (used machine instead) 30/8 35/8 50/8 55/8 60/8
seated side laterals: 15/10 17.5/10 20/10
front raise ss rear bench row: 17.5/12 + 17.5/12 20/12+20/12 22.5/12+22.5/12
bar curl: 55/6 65/6 70/6 75/5
rope curl: 35/12 40/12 42.5/8
conc. curl: 17.5/12 20/12

7/15 - 10 am steady state
afternoon lift: leg ext. 130/10 140/10 155/10
front squat: 95/8 115/8 135/8 155/8 165/8
sumo squat: 135/10 185/10 205/10 225/10
split squat: 120/12 130/12 140/12
iso calves (seated): 20/18 20/17 20/17 20/16